CrossFit Barwon – CrossFit
Skill
Metcon (No Measure)
4 sets
1 Minute Hollow
15 + BOR
4 sets
50 scissor kicks
10 table rocks
4 sets
1 minute Arch
30″ L – Sit
Threshold Training
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
1-Arm pushups per side
Sandbag or Medball over shoulder
Warm-up
Warm-up (No Measure)
1 minute at each, x 2
twisting bears
straight leg lowers
table rocks
tuck hollow rocks